Risotto with Spinach
Risotto with Spinach - A fresh Mediterranean dish with creamy ricotta - also a great dish for beginner cooks
Healthy, because
Even smarter
Nutritional values
The fish not only tastes wonderfully tender and juicy, it also provides plenty of iodine and vitamin D. Iodine is a very scarce trace element that fulfils important functions in the thyroid gland. It controls our metabolism and regulates the body temperature. Vitamin D is indispensable for calcium and bone metabolism.
Spinach can store a lot of nitrate. This is an important nutrient for the plant. However, if the vegetables stand for a long time, bacteria can produce harmful compounds such as nitrite from the nitrate. Therefore, raw spinach should not be stored for long and prepared spinach should be eaten immediately.
(Percentage of daily recommendation)
| Calorie | 523 cal. | (25 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 25.1 μg | (42 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 882 mg | (22 %) | ||
| Calcium | 235 mg | (24 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 242 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 5 ozs fresh Spinach
- 2 cups Vegetable broth
- 2 scallions
- 1 garlic clove
- 2 Tbsps olive oil
- 4 ozs Arborio rice
- ½ cup white wine
- 4 Red mullet fillets (each 50 grams)
- salt
- peppers
- 1 lemon
- 3 ozs Ricotta cheese
Kitchen utensils
Preparation steps
Trim spinach, rinse and spin dry. Cut into very thin strips.
Boil broth and keep warm.
Rinse scallions, trim and cut into 1 cm (approximately 1/2-inch) wide pieces. Peel the garlic and cut into thin slices.
Heat 1 tablespoon oil in a pot and sauté the onion pieces and garlic for 1 minute.
Add rice and sauté over medium heat for 1 minute.
Deglaze rice with white wine and bring to a boil over medium heat, stirring.
Cover the rice with about 150 ml (approximately 5 ounces) of broth and cook over medium heat, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, about 20 minutes, stirring frequently.
After 10 minutes of cooking time, fold the spinach into the rice.
Heat the remaining oil in a pan 5 minutes before the end of rice cooking time. Season red mullet fillets with salt and pepper and fry for 2-3 minutes on each side. Rinse lemon in hot water, wipe dry and finely grate 1 teaspoon of zest.
Fold ricotta and lemon zest into the rice and season with salt and pepper. Divide risotto among plates. Put fish portions on the rice and serve immediately.
